The burpee is a compound movement that will provide you with a total body workout without the need for any equipment. The burpee progression below is a great way to ensure that you are practicing proper technique while simultaneously providing a challenging workout.
Between the squat, plank, push-up and jump you’ll definitely hit every muscle group in your body with this workout. I recommend performing 5 reps of exercise(s) in succession followed by 90 seconds of rest. Don’t forget to warmup and modify the workout to match your fitness level.
Connect with us on social media and share pics/videos of you performing this or any weekend workout (Facebook, Instagram or Twitter). ENJOY!
Weekends are usually reserved for relaxing and recovering from a hectic workweek. UNLESS one of the biggest holidays of the year falls on the weekend, which is the predicament those celebrating Christmas are faced with this year. A large percentage of us will be driving, flying, eating, drinking, wrapping, unwrapping and hopefully spending time with the ones you love this weekend. It’s important to experience all that goes with the holiday because it only comes around once a year, but it is also important to incorporate a workout into your schedule. Trust me, conversations with relatives go a lot smoother if you get a workout in. However, since your schedule is chock full of social engagements, you have to make smart use of the little free time you do have. That’s where this week’s “try it” exercise comes in.
The modified burpee is a compound movement that will provide you with a total body workout without the need of any equipment. The burpee I’m describing may be a little different than ones you’re used to seeing and I’ll explain why in the following step by step explanation.
Stand with your feet square and a little wider than shoulder width apart.
Squat (eyes forward, chest up) down till your hands touch the floor. Your arms should be inside your legs at the bottom of your squat.
STEP one foot back
STEP the other foot back till you’re in the up push-up position. *** I suggest this technique opposed to thrusting your feet back to prevent any lower back pain or discomfort ***
You should be in a flat back plank position
Perform 1 push-up
STEP one foot up
STEP the other foot up till you’re back in the lowered squat position.
Perform a vertical jump as you rise out of your lowered squat position. *** Land softly ***
– Repeat for desired number of reps
I recommend performing 5 sets of 10 modified burpees with 30-60 seconds of rest in between sets. Make sure to adjust the exercise and/or workout to match your fitness level. I imagine this workout will take approximately 10-15 minutes, leaving you plenty of time to do some last second wrapping.
If you try out the modified burpee, let us know what you think. Also, we’d love to see pics of you performing the exercise so feel free to share them with us on Facebook, Instagram or Twitter (@ettampa). Happy holidays peeps!
We all have that one exercise that makes us cringe whenever we see it in our daily workout routine. My experience with group training has lead me to believe that the burpee is pretty high on people’s cringe worthy list. The burpee incorporates several body weight movements (squat thrust, plank, push-up, vertical jump, etc.) into one complex strength & cardio building exercise. The linking together of multiple movements creates the potential for improper technique which can lead to potential injury. I found this tutorial video on how to modify the burpee in order to ensure proper form and save yourself from potential injury. Check it out!
Video courtesy of https://m.youtube.com/user/StreamFITtv